To keep muffin batter from turning purple, toss frozen blueberries with flour before adding them to mix. To add more nutrients and fiber to baked goods, substitute half of the all-purpose flour called for whole-wheat flour. If you don’t have buttermilk on hand, you can use 1 tablespoon of white vinegar or lemon juice plus enough milk to measure 1 cup. Stir and let stand for 5 minutes. You can also use 1 cup of plain yogurt or 1-3/4 teaspoons cream of tartar plus 1 cup milk.

This recipe is a great way to portion control your meats and packs well for an easy lunch. Since pre-ground meats often come in 1 lb. packs, try doubling this recipe and freezing the leftovers for another dinner. The oats aren’t enough to add significant fiber, but they hold moisture. If your family likes mushrooms, you can try adding some of those (chopped) too.

You may have noticed “preservative-free”, “all-natural” or “no nitrates added” lunch meat in the grocery store lately. These meat products contain celery powder or celery juice and are becoming increasing popular due to research studies that link a high intake of processed meats with an increased risk of colorectal cancer. But are these products as healthy as they sound?

Many of us often lack the time to make three solid meals a day, so smoothies have become a popular way to get a nutritious meal or snack in little time. The catch is that some smoothies can be loaded with sugar and calories.

Do I need 10,000 steps?
In the 1960s, pedometers made in Japan for the Tokyo Olympics were called the “10,000 steps meter.” After all these years, the 10,000 step goal has remained, but do we really need that many steps?

This covered dish favorite can be made a day ahead of time, with the dressing added up to an hour before serving. Avocados are good sources of heart-healthy fats, and since this recipe only calls for half, try doubling the dressing and using the extra dressing on grilled vegetables. The acid in the dressing will keep the avocado from browning the way it would if left wrapped in the refrigerator.

Spring is coming, and it’s a great time to lighten up the lunchtime routine. This recipe makes a great pack-ahead lunch and is designed for easy substitutions. Leftover chicken would work just as well, as would brown rice instead of the quinoa or baby spinach instead of the romaine. In a pinch, using a store-bought rotisserie chicken would be a great way to get enough meat for a week’s worth of lunches.